Hello and welcome.
This is your time to gently let go of the day and invite calm into your body and mind.
Take a moment to settle into a comfortable position,
Either lying down or sitting with your back supported.
Let your hands rest softly and allow your eyes to close.
Now take a slow deep breath in through your nose and exhale gently through your mouth.
Once more a deep breath in and a long relaxing exhale out.
Feel your body beginning to soften,
Your shoulders dropping away from your ears,
Your jaw unclenching and your whole body giving itself permission to rest.
As you continue to breathe imagine a soft wave of relaxation moving gently through your body.
With each exhale the wave flows downward releasing any tension you no longer need.
First it moves through your face and neck,
Then down through your shoulders and arms releasing the weight of the day.
The wave flows through your chest,
Your back,
Your stomach,
Soothing and calming every muscle.
With every breath you are lighter,
With every breath you are more at peace.
Now bring to mind one thing from today,
Big or small,
That you are grateful for.
It could be a smile,
A kind word or simply this quiet moment for yourself.
Hold that feeling of gratitude gently in your heart like a small warm light.
Let this light expand,
Filling your chest,
Spreading into every corner of your body,
Bringing peace,
Comfort and calm.
If thoughts appear,
That's ok.
Imagine they are clouds passing through the sky,
You don't need to hold them,
Just watch them drift away,
Returning your attention to your breath,
To the calm in your body,
To the gentle warmth in your heart.
Now,
Let these words settle gently in your mind,
I allow myself to rest,
I let go of what I cannot control,
I am safe,
I am calm,
I am at peace.
Take one more deep slow breath in through your nose and release it fully,
Letting go of any last tension.
Your body is relaxed,
Your mind is calm,
You are ready for deep rest.
When you are ready,
You can drift into sleep or simply stay here for as long as you need,
Enjoying this peaceful state.
Thank you for sharing this time,
May your evening be soft,
Calm and full of peace.
